Rapid weight gain is a trap! Stop searching for weight gain shortcuts and fad diets that have you gaining much fat in a short amount of time. You already know that’s not muscle, so why waste your time? Let’s get something straight, if you are in a calorie surplus you will gain size and strength over a long period time. This is optimal, but you need not enter a massive surplus to get the job done especially as an advanced lifter. The reality is that gaining muscle naturally is a very slow process, so going from 160lbs to 200lbs in a few months will not provide additional gains. On top of that, the cutting process will be much longer which may result in more muscle loss.
The real solution is lean bulking! It’s the slow and steady route that’s truly sustainable. The path that actually makes sense and is easy to achieve, since caloric needs are only slightly higher than usual. You simply need to eat in a slight surplus, which equates to about 5-10% max. In other words, little tweaks make all the difference! If you normally consume 100g of lentils, bump it up to 150. Same for your carbs and fats, so have two tablespoons of nut butter instead of one, or two cups of rice instead of one. Portion control simplifies the entire process, because now you’re not worried about stuffing excessive food down your throat and when you weigh yourself on a daily basis you won’t see major changes. It will take months for you to gain weight which is perfect if you’re still gaining strength and muscle mass. As long as you’re not having recovery issues, and as long as performance is going up without difficulties, there is no need to increase the current surplus especially if natural. I’ll give you an example of myself, in 2018 I did a cut and got down to 160lbs. Over the course of a year, my weight gradually crept up to 167lbs. Fat gain obviously occurred, but it was a very slow process and I saw no issues in acquiring gains. This is ideal, for if I wish to get leaner again that can be easily achieved since I did not overdo it with the fat accumulation. So the answer is not to alternate between being a heavyweight and lightweight. You will undoubtably gain strength/size in a very small surplus, so choose that route. In fact, many novices will do just fine at maintenance calories and some obese lifters can get jacked while eating in a deficit.
Discontinue the search for weight gain shortcuts, and if you struggle to pile on the calories due to fasting, small appetite, or high TDEE, there are more efficient strategies to combat this. Intentionally trying to get fat in a short amount of time is not the way to go. Yes you can follow GOMAD or eat junk food daily and get amazing results, but at what cost? You’re destroying your health and getting fat for no reason at all. Don’t be that guy, instead keep dieting simple and eat clean year-round with additional calories.
Let’s simplify the process. Eat at maintenance and if you notice it’s not working, try entering a 5% surplus. If that stalls, add another 5% and repeat. Done deal. You don’t go on a binge, you don’t go crazy, you don’t start eating out every day, and you don’t start devouring a symphony of processed foods. We want to keep our health in check while entering the smallest surplus that still allows us to make gains. Stop worrying about the scale so much! Once you realize that gaining muscle naturally is a slow journey, you’ll stop with the dirty bulking forever.
Wishing you a successful lean bulk,
-Alex
